RHONDA’S MICRONUTRIENT SMOOTHIE GUIDE
By Rhonda Perciavalle Patrick, Ph.D.
Copyright © 2014 by Rhonda Perciavalle Patrick, Ph.D.
All rights reserved. No part of this report may be
reproduced, scanned, or distributed in any printed or
electronic form without permission.
Printed in the United States of America
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Serving Size is ~64 fluid ounces (1.9 liters)
Ingredients (All Organic):
8 large kale leaves (I use an entire bunch of curly kale).
4-6 rainbow chard leaves with stems
3 cups (~710 ml) of baby spinach (a large handful)
2 medium to large carrots
1 tomato
1 large avocado
1 banana
1 apple
1 cup (~710ml) of blueberries (fresh or frozen)
1 tall shot glass of flaxseed (optional)
3 cups (~710 ml) of unsweetened flax milk
This is the micronutrient-dense smoothie that I drink every morning. It will give you energy and
will deliver most of the vitamins, minerals, essential fatty acids, and fiber you need for the day,
plus, it is also satiating! I use a blendtec blender because it demolishes everything you put in
there with little to no effort. Seriously, using a high-powered blender to consume my smoothies
has changed my life because making healthy, nutrient-rich smoothies every morning is no
longer a chore. In this guide, I discuss a few of the important micronutrients in the smoothie
and explain the important role they play in the human body. I also provide a table with the
micronutrient content in each ingredient and the total.
Kale: High in Magnesium, Lutein, Zeaxanthin, and Sulforaphane
Common to all the green leafy vegetables in my smoothie is the fact that they are all rich in
magnesium. Magnesium is at the center of the chlorophyll molecule, which is responsible for
the green pigment in plants so generally if you're eating green plants you can be pretty sure it is
high in magnesium, and that's important because about 45% of the US does not meet the
recommended daily allowance of just 350-400 milligrams (mg) of magnesium per day (1). This
smoothie provides around 588 mg, more than the RDA.
There are over 300 different enzymes in the body that actually require magnesium, including all
the enzymes that use and produce ATP, the energetic currency of the cell, ATP must be bound
to a magnesium ion in order to be biologically active. These functions of magnesium are
required for short term survival, and if you can’t make ATP you simply can’t live, which means
any magnesium the body has is going to maintain energy production (2). But enzymes needed
for energy protection aren't the only enzymes that require magnesium to function,
unfortunately, DNA repair enzymes do too (3). That means if you're not getting enough
magnesium because your diet doesn't have enough green leafy vegetables then you're forcing
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your body to choose between meeting your immediate energetic needs and keeping your DNA
from accumulating damage, a well-known initiator of cancer.
Among the green leafy vegetables I cram into my smoothie, I get more kale than anything else.
I use 8 leaves of kale. Aside from the magnesium, kale is also good source of lutein and
zeaxanthin, two carotenoids that are taken up by the retina in the eye in very high
concentrations. They serve two important functions in the eye: they filter out damaging singlet
oxygen that is produced from blue light from the sun and they have antioxidant activity. This is
how they protect the rods and cones in the eye and from from macular degeneration (3). Lutein
and zeaxanthin have been shown to slightly enhance visual performance and the long-term
benefits have been shown to prevents several types of age-related macular degeneration (3).
Lutein and zeaxanthin are present in high amounts in kale. There is a total of 390 mg of lutein
and zeaxanthin in this recipe.
Kale is a cruciferous vegetable, which means it is also high in sulfur-containing compounds
known as sulforaphane that are broken down into other compounds known as isothiocynates
(sometime referred to as IC3s). When kale is chopped or chewed, enzymes in the plant called
myrosinases, break the sulforaphane into isothiocynates. Isothiocyanates are some good stuff,
and it's one reason why I do like to get some raw kale in my diet. When you cook kale you
remove the myrosinases, which means the sulforaphanes don't end up forming isothiocyanates
(4). The isothiocynates are what turn on and turn off different genes inside our cells. They
inhibit phase I biotransformation enzymes, a class of enzymes that is responsible for
transforming procarcinogens into their active carcinogenic state (5). Isothiocynates also
activate phase II detoxification enzymes, which are a class of enzymes that play a protective
role from DNA damage caused reactive oxygen species and carcinogens and include enzymes
such as glutathione reductase (6). In addition, IC3s also activate tumor suppressor genes inhibit
inflammation.
Spinach: High in Folate
Next up on the list is spinach. I put about a 3 cups of spinach in my smoothie.
Spinach
is a great
source of folate. Folate is an important for the incorporation of thymidine, a DNA nucleotide
into DNA. When there is not enough folate, the body mis-incorporates uracil (which is found in
RNA) into DNA and this causes a type of DNA damage that is similar to being irradiated (7).
Folate is also an important to make methyl groups, which is one of the major factors that is
used to make epigenetic changes to DNA, which is why folate plays a major role in epigenetics.
The RDA for folate is 400 micrograms (μg) per day, this smoothie has around 480μg.
Rainbow Chard: High in Vitamin K
I use around 4 rainbow chard leaves with the stems. Chard is high vitamin K1. Approximately
65% of US population has inadequate intake of vitamin K1, which is set bet 90-120 micrograms
per day (1). There are around 5,000 μg of vitamin K1 in this recipe.The are two main biologically
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active forms of vitamin K, vitamin K1 and K2. Both vitamin K1 and K2 are required cofactors for
proteins that serve three major functions:
● Coagulation, which is the clotting of blood and proteins. This function is what the RDA
for vitamin K is based on.
● Prevention the calcification of the arteries and blood vessels by pulling calcium out of
the bloodstream and bringing it to bones.
● Maintaining bone homeostasis by enabling bones to get the calcium they need.
Vitamin K1 is rapidly cleared from the circulation and goes to the liver where it activates
proteins that make sure the blood clots properly. You can imagine that is an important function
for short-term survival because if you get injured, you don’t want to hemorrhage and bleed out.
If enough vitamin K1 is adequate from the diet, then more of it can activate other proteins in
the blood stream that are very important for long-term survival because they prevent
calcification of the arteries and blood vessels (8). Calcification of arteries is involved in coronary
artery disease (coronary calcium levels are associated with a four-fold increased risk of
cardiovascular disease, atherosclerosis, and vascular dementia, all of these are diseases of
aging. If there is very little vitamin K1 in the diet then most of it will get sucked into the liver to
activate blood clotting proteins and the other proteins that prevent calcification of the arteries
will not get activated (8). Vitamin K2, which is found in natto, can serve as a backup because it
does not go to the liver, rather, it stays in the bloodstream longer and activates the same
proteins that pull calcium out of blood vessels and bring it to the bones.
Carrots and Tomato: High Beta Carotene and Lycopene
Carotenoids are yellow, orange, and red pigments that are produced by plants. The most
common carotenoids alpha- and beta-carotene, lutein, zeaxanthin, and lycopene. Carotenoids
have antioxidant activity due to their unique structure. Some carotenoids can be converted into
vitamin A, such as alpha and beta carotene.
I put two medium size carrots in my smoothie. Carrots are are great source of beta carotene
that is a pro-vitamin A carotenoid because it can be converted into retinol, which is vitamin A.
In addition, beta carotene also to has antioxidant activity. 34% of the population does not get
enough vitamin A, which is essential for normal immune system function and vision (1). When
the body has enough vitamin A, the beta carotene is used as an antioxidant and is not
converted into vitamin A. This micronutrient smoothie has around 54 mg of beta carotene.
I put varying sizes of tomato in my smoothie. Tomatoes are high in lycopene, which are a type
of carotenoid that cannot be converted into vitamin A but is a very potent antioxidant. After it
is absorbed it accumulates in most tissues in the body. Lycopene inhibits angiogenesis, which is
the growth of new blood vessels and is a mechanism by which tumor cells grow and metastasis
(9).
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Avocado: High in
Potassium, Vitamin E, and Monounsaturated Fat
I usually add a large size avocado. Avocados are a great source of potassium, one large avocado
has close to 1,000 mg. The adequate intake for potassium in adults is 4,700 mg (or 4.7g) per day
and is really hard to get. Approximately 97% of Americans do not meet this requirement for
potassium, which is based on intake levels that have been found to lower blood pressure, and
minimize the risk of kidney stones (1). The smoothie has around 5,883 mg of potassium, which
meets the RDA.
Avocados are also a good source of mixed tocopherols, including alpha and gamma, and
tocotrienols. 60% of US population does not get enough vitamin E, which prevents lipoproteins
from being oxidized and is part of an important mechanism for preventing atherosclerosis.
Avocados are also high in monounsatured fat, which happens to dramatically increase the
absorption of all the carotenoids in the smoothie including beta carotene, lutein, zeaxanthin,
and lycopene (10). The fat helps gives this smoothie a good consistency.
Apples and Blueberries: High in the Flavanoids Quercetin, Anthocyanins, Epicatechins
I also add a little fruit to my smoothie. A whole apple with skin and a cup of frozen or fresh
blueberries (depending on the season). The apple skin and blueberries are high in flavanoids,
which are a large family of compounds that are produced by plants. Apple peels contain
quercetin and epicatechins and blueberries are very high in anthocyanins. The flavanoids can
bind and sequester free radicals (that are very reactive and can damage DNA, proteins, and
lipids in the cell). Flavanoids are also xenobiotics so they activate phase 2 detoxification
enzymes and antioxidant enzymes in the body (11). This is a general mechanism by which they
lower inflammation and oxidation in the body, including the brain. They can chelate and bind
some metals (12). They also inhibit angiogenesis and tumor metastasis.
Flaxseed and Flax Milk: High in Alpha Linolenic Acid
Flaxseed and flax milk are a good source of the plant omega-3 fatty acid alpha linolenic acid
(ALA). Men can convert ~8% of ALA into EPA and 4% into DHA (13). Estrogen increases the
conversion efficiency: 21% of ALA can be converted to EPA and 9% can be converted to DHA
(13).
Concern About Antinutrients
Oxalates
It's come to my attention that raw, uncooked kale causes some people undo anxiety over
supposed antinutrient content. One of these "antinutrients" that kale has gained a reputation
for is oxalate, which is strange... since kale is generally considered a low oxalate vegetable
(while spinach is actually a high oxalate vegetable).
One of the major concerns with the "antinutrient" train is that it can increase the risk of kidney
stones unless you boil the spinach first which is said to decrease the oxalate content. Boiling
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can reduce the amount of soluble oxalate, which is the form that humans can absorb and can
be dangerous for particular individuals that have kidney stones (14). The oxalate in spinach is
insoluble in the presence calcium and magnesium ions, which dramatically reduces the
oxalate absorption in healthy volunteers to less than 5% (14). The micronutrient smoothie has
588 mg of magnesium and 2,116 mg of calcium and the oxalate context of the spinach is
approximately 250 mg. This means that the oxalate content in the smoothie is insoluble and
therefore an insignificant amount is absorbed in the human intestines. In addition, probiotic
bacteria including, but not restricted to, Eubacterium lentum, Enterococcus faecalis, and
Lactobacillus acidophilus present in the human intestine and colon also metabolize and
degrade oxalate so that it is not absorbed (15). Finally, eating a large amount of greens
actually lowers the risk of kidney stones due to the high potassium present in greens. This
smoothie has 5,883 mg of potassium.
Isothiocyanates
An additional "antinutrient" that is often discussed to be present in kale are isothiocynates,
which have potent anticancer properties as I discussed above. My smoothie, in some
respects, is actually intended to maximize not minimize the content of these beneficial
compounds. Isothiocynates are referred to as goitrogens because a small amount of them
can compete with iodine for transport into the thyroid which can compete with iodine for
uptake by the thyroid gland. Increased exposure to thiocyanate ions from cruciferous
vegetable consumption does not appear to increase the risk of hypothyroidism unless
accompanied by a concomitant iodine deficiency (16). Countless animal studies feeding very
high levels of isothiocynates have not been shown to cause hypothyroid.
My Personal Experience
Even aside from the studies mentioned, I've had 4 years of personal experience on my own
n=2 (me + my husband) experiment drinking a smoothie that is similar to what was described
above. During much of this time I also took a multivitamin with 150μg of iodine, and a sea kelp
supplement (also rich in iodine)... and have experienced no irregularities in any thyroid
screenings. Obviously this is anecdotal, but coupled with compelling animal studies I feel
confident that (for me) getting the benefits of isothiocyanates far outweigh any risk to my
thyroid that one could reasonably expect would've shown up in this amount of time after
consuming such a consistent and robust dose.
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Micronutrient content in each ingredient and total:
Kale (8 leaves) Spinach (per 3 cup or 1.5 chopped)
magnesium 200 mg magnesium 72 mg
calcium 633 mg calcium 90 mg
lutein + zeaxanthin 389 mg lutein + zeaxanthin 57 mg
potassium 2,062 mg potassium 167 mg
vitamin C 504 mg vitamin C 25.2 mg
beta carotene 25,174 μg vitamin K 441 μg
vitamin B6 1.3 mg beta carotene 5064 μg
pantothenic acid 0.6 mg vitamin E 1.8 mg
thiamin 0.6 mg vitamin B6 0.3 mg
riboflavin 0.6 mg riboflavin 0.1 mg
niacin 4.4 mg niacin 0.6 mg
folate 122 μg folate 174.6 μg
vitamin K 3,430 μg zinc 0.6 mg
manganese 3.1 mg selenium 0.9 μg
phosphorous 235 mg manganese 0.9 mg
zinc 1.9 mg phosphorous 45 mg
copper 1.3 mg sodium 82 mg
selenium 3.8 μg iron 2.4 mg
iron 7 mg choline 16.2 mg
sodium 181 mg ALA 124.2 mg
ALA 759 mg fiber 3 g
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Rainbow chard (4 leafs) Carrots (2 medium)
magnesium 180 mg magnesium 39 mg
calcium 276 mg calcium 25 mg
lutein + zeaxanthin 22 mg lutein +zeaxanthin 0.6 mg
potassium 1316 mg potassium 416 mg
vitamin C 58 mg vitamin C 8 mg
vitamin K 1592 μg beta carotene 107,71 μg
beta carotene 7340 μg vitamin B6 0.18 mg
vitamin E 4 mg vitamin K 16.2 μg
vitamin B6 mg niacin 1.2 mg
pantothenic acid 0.4 mg folate 23 μg
niacin 1.6 mg selenium 0.2 μg
folate 41 μg zinc 0.3 mg
zinc 0.8 mg iron 0.9 mg
copper 0.4 mg manganese 0.2 mg
selenium 4 μg phosphorous 41 mg
manganese 1.2 mg sodium 84 mg
phosphorous 100 mg ALA 2.4 mg
sodium 410 mg fiber 4 g
choline 46.8 mg
ALA 13.6 mg
fiber 8 g
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Tomato (1 small) Avocado (1 large avocado)
magnesium 11 mg magnesium 54 mg
calcium 5.6 mg calcium 20 mg
lutein + zeaxanthin 116 μg lutein + zeaxanthin 542 μg
potassium 237 mg potassium 975 mg
vitamin C 14 mg vitamin C 17 mg
beta carotene 8,285 μg beta carotene 124 μg
vitamin A 449 μg vitamin B6 0.52 mg
vitamin B6 0.8 mg Pantothenic acid 2.8 mg
vitamin K 8 μg folate 175 μg
pantothenic acid 0.2 mg vitamin K 41 μg
riboflavin 0.1 mg vitamin E 3.83 IU
niacin 0.7 mg manganese 0.28 mg
folate 32 μg phosphorous 104 mg
zinc 0.2 mg ALA 150 mg
copper 0.1 mg fiber 14 g
selenium 0.4 μg saturated fat 4.3 g
iron 0.5 mg monounsaturated fat 20 g
manganese 0.114 mg
phosphorous 24 mg
fiber 1.2 g
lycopene 2,573 μg
ALA 3.3 mg
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Apple (1 medium) Blueberries (per 1 cup)
magnesium 9 mg magnesium 9.8 mg
calcium 11 mg calcium 23.8 mg
lutein + zeaxanthin 52 μg potassium 95.2 mg
potassium 193 mg vitamin C 2.4 mg
vitamin C 8.3 mg vitamin E 0.4 mg
beta carotene 49 μg beta carotene 50 μg
vitamin B6 0.72 mg niacin 0.9 mg
folate 5.4 μg zinc 0.9 mg
vitamin K 4 μg iron 0.8 mg
manganese 0.06 mg manganese 4 mg
phosphorous 22 mg phosphorous 18.2 mg
fiber 4 g sodium 4.2 mg
quercetin 8 mg anthocyanins + proanthocyanins 300-400 mg
epicatechin 200 μg
Flax Milk (3 cups or 710 ml)
ALA 3,600 mg
vitamin A 30 μg
vitamin B12 1.8 μg
calcium 1080 mg
phosphorous 315 mg
sodium 240 mg
Iron 0.5 mg
vitamin D2 600 IU
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Banana (small is ~100g) Total (without flaxseed)
magnesium 60.8 mg magnesium 588 mg*
calcium 11.3 mg calcium mg 2,116 mg*
potassium 422 mg potassium 5,883 mg*
lutein + zeaxanthin μg vitamin K 5,239 μg*
vitamin C 10.3 mg vitamin C 630 mg*
beta carotene 45 μg vitamin E 9 IU
vitamin B6 0.4 mg vitamin A 4,530 μg*
vitamin K 0.6 μg vitamin D2 600 IU
vitamin E 0.1 mg beta carotene 53.5 mg
pantothenic acid 0.4 mg vitamin B6 3 mg*
riboflavin 0.1 mg pantothenic acid 4.4 mg*
niacin 0.8 mg vitamin B12 1.8 μg
folate 23.6 μg thiamin 0.6 mg
choline 11.3 mg riboflavin 0.9 mg
zinc 0.2 mg niacin 10 mg
copper 0.1 mg folate 480 μg*
selenium 1.2 μg manganese 9.6 mg*
iron 0.3 mg phosphorous 700 mg*
manganese 0.3 mg zinc 4.5 mg
phosphorous 26 mg copper 1.9 mg*
fiber 2.6 g selenium 10 μg
ALA 31.9 mg iron 10.8 mg*
sodium 985 mg
lutein + zeaxanthin 390 mg
ALA 4,684 mg* *⃟ ⃟
fiber 49 g* *⃟⃟
*
Meets RDA
⃟
*⃟
Flaxseed contains extra 6,388 mg of ALA and 8g of fiber.
Abbreviations:
grams (g)
milligrams (mg)
micrograms (μg)
milliliter (ml)
alpha linolenic acid (ALA)
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